Jackfruit vs. Pilaf — In-Depth Nutrition Comparison

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What are the main differences between Jackfruit and Pilaf?

Jackfruit is richer in Vitamin C, yet Pilaf is richer in Folate, Vitamin B1, Manganese, Vitamin B3, Iron, Phosphorus, Copper, and Vitamin B5.
Pilaf's daily need coverage for Sodium is 57% higher.
Jackfruit has 3 times more Vitamin C than Pilaf. Jackfruit has 13.7mg of Vitamin C, while Pilaf has 4.1mg.
Jackfruit contains less Sodium.

We used Jackfruit, raw and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this comparison.

Infographic

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Jackfruit

Pilaf

Contains more Potassium +138.3%

Contains less Sodium -99.8%

Contains more Calcium +245.8%

Contains more Iron +960.9%

Contains more Magnesium +10.3%

Contains more Phosphorus +633.3%

Contains more Zinc +676.9%

Contains more Copper +118.4%

Contains more Manganese +1951.2%

Jackfruit

Pilaf

Contains more Potassium +138.3%

Contains less Sodium -99.8%

Contains more Calcium +245.8%

Contains more Iron +960.9%

Contains more Magnesium +10.3%

Contains more Phosphorus +633.3%

Contains more Zinc +676.9%

Contains more Copper +118.4%

Contains more Manganese +1951.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Jackfruit

Pilaf

Contains more Vitamin A +685.7%

Contains more Vitamin E +750%

Contains more Vitamin C +234.1%

Contains more Vitamin B1 +474.3%

Contains more Vitamin B2 +58.2%

Contains more Vitamin B3 +566%

Contains more Vitamin B5 +204.3%

Contains more Vitamin B6 +21.6%

Contains more Folate +783.3%

Contains more Vitamin B12 +∞%

Jackfruit

Pilaf

Contains more Vitamin A +685.7%

Contains more Vitamin E +750%

Contains more Vitamin C +234.1%

Contains more Vitamin B1 +474.3%

Contains more Vitamin B2 +58.2%

Contains more Vitamin B3 +566%

Contains more Vitamin B5 +204.3%

Contains more Vitamin B6 +21.6%

Contains more Folate +783.3%

Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Jackfruit

Pilaf

Contains more Water +813.7%

Contains more Protein +505.8%

Contains more Fats +114.1%

Contains more Carbs +228.2%

Contains more Other +315.1%

Jackfruit

Protein: 1.72 g

Fats: 0.64 g

Carbs: 23.25 g

Water: 73.46 g

Other: 0.93 g

Pilaf

Protein: 10.42 g

Fats: 1.37 g

Carbs: 76.31 g

Water: 8.04 g

Other: 3.86 g

Contains more Water +813.7%

Contains more Protein +505.8%

Contains more Fats +114.1%

Contains more Carbs +228.2%

Contains more Other +315.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Jackfruit

Pilaf

Contains less Saturated Fat -36.5%

Contains more Monounsaturated Fat +140.6%

Contains more Polyunsaturated fat +301.1%

Jackfruit

Saturated Fat: 0.195 g

Monounsaturated Fat: 0.155 g

Polyunsaturated fat: 0.094 g

Pilaf

Saturated Fat: 0.307 g

Monounsaturated Fat: 0.373 g

Polyunsaturated fat: 0.377 g

Contains less Saturated Fat -36.5%

Contains more Monounsaturated Fat +140.6%

Contains more Polyunsaturated fat +301.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Jackfruit

Pilaf

Contains more Sucrose +40%

Contains more Glucose +9380%

Contains more Fructose +∞%

Contains more Starch +4745.6%

Contains more Maltose +∞%

Jackfruit

Starch: 1.47 g

Sucrose: 0.42 g

Glucose: 9.48 g

Fructose: 9.19 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Pilaf

Starch: 71.23 g

Sucrose: 0.3 g

Glucose: 0.1 g

Fructose: 0 g

Lactose: 0 g

Maltose: 1.13 g

Galactose: 0 g

Contains more Sucrose +40%

Contains more Glucose +9380%

Contains more Fructose +∞%

Contains more Starch +4745.6%

Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Glycemic Index
Lower in price
Rich in minerals
Rich in vitamins
Lower in Sodium
Lower in Cholesterol
Lower in Saturated Fat

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	21.75g	75.11g
Protein	1.72g	10.42g
Fats	0.64g	1.37g
Carbs	23.25g	76.31g
Calories	95kcal	359kcal
Starch	1.47g	71.23g
Fructose	9.19g	0g
Sugar	19.08g	1.53g
Fiber	1.5g	1.2g
Calcium	24mg	83mg
Iron	0.23mg	2.44mg
Magnesium	29mg	32mg
Phosphorus	21mg	154mg
Potassium	448mg	188mg
Sodium	2mg	1303mg
Zinc	0.13mg	1.01mg
Copper	0.076mg	0.166mg
Manganese	0.043mg	0.882mg
Selenium		32.4µg
Vitamin A	110IU	14IU
Vitamin A RAE	5µg	4µg
Vitamin E	0.34mg	0.04mg
Vitamin C	13.7mg	4.1mg
Vitamin B1	0.105mg	0.603mg
Vitamin B2	0.055mg	0.087mg
Vitamin B3	0.92mg	6.127mg
Vitamin B5	0.235mg	0.715mg
Vitamin B6	0.329mg	0.4mg
Folate	24µg	212µg
Vitamin B12	0µg	0.02µg
Vitamin K		0.5µg
Tryptophan	0.034mg	0.086mg
Threonine	0.086mg	0.221mg
Isoleucine	0.069mg	0.279mg
Leucine	0.103mg	0.523mg
Lysine	0.069mg	0.189mg
Methionine	0.034mg	0.145mg
Phenylalanine	0.052mg	0.32mg
Valine	0.086mg	0.374mg
Histidine	0.034mg	0.15mg
Cholesterol	0mg	1mg
Saturated Fat	0.195g	0.307g
Monounsaturated Fat	0.155g	0.373g
Polyunsaturated fat	0.094g	0.377g
Omega-6 - Linoleic acid	0.015g
Omega-3 - ALA	0.079g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

19%

50%

Minerals Daily Need Coverage Score

12%

77%

Comparison summary

Which food is lower in Sugar?

Pilaf is lower in Sugar (difference - 17.55g)

Which food is lower in glycemic index?

Pilaf is lower in glycemic index (difference - 15)

Which food is cheaper?

Pilaf is cheaper (difference - $0.5)

Which food is richer in minerals?

Pilaf is relatively richer in minerals

Which food is richer in vitamins?

Pilaf is relatively richer in vitamins

Which food contains less Sodium?

Jackfruit contains less Sodium (difference - 1301mg)

Which food is lower in Cholesterol?

Jackfruit is lower in Cholesterol (difference - 1mg)

Which food is lower in Saturated Fat?

Jackfruit is lower in Saturated Fat (difference - 0.112g)

Jackfruit vs. Pilaf — In-Depth Nutrition Comparison

What are the main differences between Jackfruit and Pilaf?

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References